Back Workouts
We offer a huge range of free workout plans designed specifically to build a strong, wide and thick back. Find the best workout for your fitness goal, experience level, training style, and equipment access. If you need somewhere to start, check out The Back Day Burnout: A Big Thick Back Workout.
What's New
2 Workouts To Help Grow Your Back in 8 Weeks
Upgrade your back with this ultimate back workout program that includes 2 separate workouts that'll take your back development to the next level!
View Workout
4 Week V-Taper Building Workout Routine
Build that coveted V-Taper and completely transform your physique with this 4 week back and shoulder workout. Simply add it to your current routine!
View Workout
Back Blast! 8 Week Program to Build Your Back
Blast your back with this back workout and experience some serious back gains! This comprehensive workout hits every muscle in the back for optimal growth!
View WorkoutAll Back Workouts
Want to do a back workout that will challenge you and leave you feeling as though you've really accomplished something? Try the Back Day Burnout Workout!
This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
This upper body workout will help women build shoulder and back development and strength. It requires only a set of dumbbells.
Build that coveted V-Taper and completely transform your physique with this 4 week back and shoulder workout. Simply add it to your current routine!
Blast your back with this back workout and experience some serious back gains! This comprehensive workout hits every muscle in the back for optimal growth!
Upgrade your back with this ultimate back workout program that includes 2 separate workouts that'll take your back development to the next level!
Want to look like a cobra? Build an impressive V-taper with two great workouts; a high intensity day to begin the week & some serious volume to end it!
Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt.
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
Want to increase the overall size of your back muscles? Check out this workout guaranteed to increase your wingspan by adding muscle mass to your back.
This 8 week peaking cycle is for experienced pullers who want to beef up their lagging deadlift. Feature includes a sample workout with recommended assistance exercises.
This 8 week intense back workout uses variation and intensity techniques to really get some serious growth in your back muscles! Bust through plateaus!
Emphasize your back muscles with this 4 week Superset routine that's designed to intensify and maximize your time at the gym for killer results.
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
IFBB Pro John Meadows' work ethic is like no other. Read about his humbling journey to competing in front of his home town at this years Arnold Classic.
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
Build a "Hoss" back with Fouad "Hoss" Abiad's heavy bodybuilder back workout! See which exercises this 20 year bodybuilding vet selects and why!
Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.
This back workout has been designed for new lifters looking to build some muscle. It comprises of 3 exercises and 7 sets targeting all major muscle groups in the back.
Figure competitor Julie Michaelson provides nutrition advice, and an incredible back workout along with training tips.
Build a bigger back by rotating through 3 unique workouts. Week one is hard and heavy, week 2 features higher reps and week 3 is moderate reps and exercises.
Build a beefy back using 3 distinct and powerful cycles. Lift rotation focuses on heavy strength building exercises, muscle building volume work and pump-inducing cluster sets.
